jammin28

Hi i'm 6ft 4" and only weigh 10 stone i am extremley slim and my self confidence is at an all time low i really would be grateful for some good strong advice on what a good diet is for bulking up i currently take a crash weight gain shake bought from holland and barrett ( i know... terrible choice)
i need to know what i need in the way of protein or carbohydrates etc the doctor said multivitamins are a waste of time because i get an adequate amount from the shake and everyday food.

Thanks

Ben

Liam

Hi Ben, firstly well done for coming to the site. I'll try and give u some information that should help.

Firstly, hows your diet atm? Please be honest.

Do you do any exercise / sport / go to the gym? If so give us some details

Also how old are you?

jammin28

honestly.... my diet is poor my stomach has shrunk and i rarely get hungry and when i do eat im full with a small portion. i don't excercise too much but i am very active through work and ive joined a gym for a yr but i start properly on monday but im dreading ot to be honest because i dont know what i should be working on at the gym or what machines are best for me etc i hope this helps you.

jammin28

im 28 weigh 10 stone and 6ft4"

Liam

Can you give us an example of a diet you would eat on a normal day?

What are your aims? Do you want to put on lean muscle? Weight in general (including fat)? what?

jammin28

3 weetabix for brekky with a weight gain shake after then at lunch a tuna bagette then for dinner typically junk food i.e burgers chips beans etc followed by another weight gain shake
im looking to be about 13.5 stone i guess thats average for my height and im naturally slim anyway so muscle definition would be nice on my arms chest and stomach mainly to help with self confidence etc also i have kids that i dont go swimming with because i hate being so skinny and i would love to be able to go with them sounds daft but its really knocked me.

Liam

Firstly, you need a better diet.

Read this, its quality info for a beginner

http://www.uk-muscle.co.uk/food-diet...-beginers.html

Once you've done that, create your own diet that you think you can stick to. Then post it up here so we can have a look!

jammin28

ok nice one thanks - can i ask u what you think about doing steroids ? ive heard they can really increase ur appetite ? im only talking about a small cycle of orals to help put size on then maybe it will give me some size to work on maintaining ??

Liam

Secondly, read this

http://www.uk-muscle.co.uk/getting-s...beginners.html

(althought not for absolute beginners as stated)

Since I started I have trained along these lines and have made good gains.

Liam

I know very little about steroids, but I would put money on the fact most people on here would strongly argue you do not need them.

jammin28

i really appreciate ur time so thank you very much !

bigsteve1974

persoanlly i would go for somehting like this....

Meal 1:- Full fat (400gm tin) of Rice pudding add a scoop of whey

meal 2: 2.5 hour later.):- beef sandwiches - wholegrain bread.
with Mass shake

Meal 3.around 1pm):- have say a bolognaise simple food 300gms mionce beef add dolimio and pasta.

Meal 4:- 4pm:-
mass shake .with nutrgrain bars and banana

Meal 5:- 7pm have your normal tea...

meal 6:- 10pm mASS shake before bed.. or eat another tin of full FAT rice pudding add a sccop of whey to it..!!!!

preferably i would rather steak.boiled eggs.4 waffles and cheese over top.!!

for trainuing i would use more of a weight lifters routine --- low sets low reps... see how this goes ....

Steve

jammin28

can you explain a bit clearer on the shakes as there are so many or do u mean the shake im taking at the mo the weight gain ??

sorry but im new to this and there are so many different brands on the market i dont wanna get the wrong one. cheers

jammin28

mass shake ? and whey ? are these the only ones ? or do u have a full name for them and where i can get them ?